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Rice (cooked, no oil) Calories
Low fat, staple carbohydrate, gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Rice (cooked, no oil) (200 g) has 260 calories. That works out to 130 calories per 100 g. It contains 56 g of carbs, 5.4 g of protein, 0.6 g of fat and 0.8 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Rice (cooked, no oil) Nutrition Facts
Selected: 1 cup (medium) · 200 g
260
KCAL / 200G
Carbs
56g
· 20% DV
Protein
5.4g
· 11% DV
Fat
0.6g
· 1% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 89% · Protein 9% · Fat 2%
Rice (cooked, no oil) nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 56 g | 20% |
| Fiber | 0.8 g | 3% |
| Protein | 5.4 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Rice (cooked, no oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 260 kcal |
| 1 piece (extra small) | 50 g | 65 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (small) | 100 g | 130 kcal |
| 1 cup (small) | 150 g | 195 kcal |
| 1 serving (medium) | 150 g | 195 kcal |
| 1 cup (large) | 250 g | 325 kcal |
| 1 serving (large) | 250 g | 325 kcal |
| 1 piece (jumbo) | 300 g | 390 kcal |
| 1 bottle (extra large) | 400 g | 520 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Rice (cooked, no oil)
How do you cook rice without oil?
Cook rice without oil by simmering rinsed rice in water until the water is absorbed. Bring it to a boil, cover, lower the heat, and avoid stirring; let it rest covered for a few minutes before serving.
What is the water-to-rice ratio for rice cooked without oil?
For most white rice cooked without oil, start with about one part rice to one and a half or two parts water. The ideal amount varies by rice variety and cooking method, so adjust to the package instructions.
Should you rinse rice before cooking it without oil?
Yes, rinsing rice before cooking it without oil removes some surface starch. Rinse it several times until the water is less cloudy; this can help the cooked grains stay more separate.
Why does rice cooked without oil turn sticky?
Rice cooked without oil often turns sticky because it has too much water, is stirred during cooking, or releases excess starch. Rinse it first, measure the water carefully, and keep the pot covered over low heat.
How long does cooked rice without oil last in the fridge?
Cooked rice without oil generally keeps for three to four days in a refrigerator when cooled promptly and stored in a covered container. Refrigerate it within one to two hours of cooking rather than leaving it on the counter.
Can you freeze cooked rice without oil?
Yes, you can freeze cooked rice without oil. Cool it quickly, portion it into airtight containers, and freeze; reheat a portion thoroughly from frozen or after thawing it in the refrigerator.
Can you reheat rice cooked without oil?
Yes, you can reheat properly refrigerated rice cooked without oil once. Heat it until steaming hot throughout, and do not cool and reheat the same portion again.
How long can rice cooked without oil sit out at room temperature?
Rice cooked without oil should not sit at room temperature for more than two hours. Bacteria can grow in cooked rice and may produce toxins that reheating does not reliably remove, so refrigerate leftovers promptly.
Can you make rice cooked without oil in a rice cooker?
Yes, a rice cooker can cook rice without oil. Add the rinsed rice and the amount of water suited to its variety, then use the regular white-rice setting and let it rest briefly after the cycle.
Can you use leftover rice cooked without oil for fried rice?
Yes, leftover rice cooked without oil works well for fried rice, especially when chilled because the grains are firmer and less likely to clump. Use rice that was refrigerated promptly, and heat the finished dish thoroughly.
Rice (cooked, no oil) Vitamins & Minerals
Vitamins
B6
0.18mg · 11% DV
B3
0.8mg · 5% DV
B5
0.2mg · 4% DV
Biotin
1.2µg · 4% DV
Minerals
Manganese
0.8mg · 35% DV
Copper
0.14mg · 16% DV
Phosphorus
66mg · 9% DV
Zinc
0.8mg · 7% DV
Potassium ⭐
70mg · 2% DV
Sodium
2mg · 0% DV
Rice (cooked, no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rice (cooked, no oil)
To burn the 260 calories in 1 cup (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Rice (cooked, no oil)?
Rice cooked without oil is simply rice simmered in water, with no added oil. It is a plain staple rather than a dish tied to one particular cuisine, and can be served as a base or side alongside many kinds of meals.
The grains are soft and mild, so they pair easily with vegetables, beans, fish, meat or a flavourful sauce. Across the world, it appears at everyday lunches and dinners; it can also be added to soups or bowls. It is mainly a source of carbohydrate and is low in fat, with 0.3 g per 100 g. Pair it with vegetables and a protein-rich food for a more rounded meal.
How Nutritious Is Rice (cooked, no oil)?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Rice (cooked, no oil) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Rice (cooked, no oil) Contain Allergens?
No known major allergens
Which Diets Is Rice (cooked, no oil) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Rice (cooked, no oil) Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.